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Blueberry vs Pomegranate - In-Depth Nutrition Comparison

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What are the main differences between Blueberry and Pomegranate?

  • Blueberry is richer in Manganese, yet Pomegranate is richer in Copper, Folate, Fiber, and Vitamin B5.
  • Pomegranate's daily need coverage for Copper is 11% higher.
  • Blueberry has 3 times more Manganese than Pomegranate. Blueberry has 0.336mg of Manganese, while Pomegranate has 0.119mg.
  • Blueberry contains less Sugar.

We used Blueberries, raw and Pomegranates, raw types in this comparison.

Infographic

Blueberry vs Pomegranate infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -66.7%
Contains more Calcium +66.7%
Contains more Magnesium +100%
Contains more Phosphorus +200%
Contains more Potassium +206.5%
Contains more Zinc +118.8%
Contains more Copper +177.2%
Equal in Iron - 0.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 5% 6% 7% 1% 5% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains less Sodium -66.7%
Contains more Calcium +66.7%
Contains more Magnesium +100%
Contains more Phosphorus +200%
Contains more Potassium +206.5%
Contains more Zinc +118.8%
Contains more Copper +177.2%
Equal in Iron - 0.3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.7%
Contains more Vitamin K +17.7%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +44.2%
Contains more Folate +533.3%
Equal in Vitamin E - 0.6
Equal in Vitamin C - 10.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +42.7%
Contains more Vitamin K +17.7%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B5 +204%
Contains more Vitamin B6 +44.2%
Contains more Folate +533.3%
Equal in Vitamin E - 0.6
Equal in Vitamin C - 10.2

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blueberry Pomegranate
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blueberry Pomegranate Opinion
Net carbs 12.09g 14.7g Pomegranate
Protein 0.74g 1.67g Pomegranate
Fats 0.33g 1.17g Pomegranate
Carbs 14.49g 18.7g Pomegranate
Calories 57kcal 83kcal Pomegranate
Starch 0.03g g Blueberry
Fructose 4.97g g Blueberry
Sugar 9.96g 13.67g Blueberry
Fiber 2.4g 4g Pomegranate
Calcium 6mg 10mg Pomegranate
Iron 0.28mg 0.3mg Pomegranate
Magnesium 6mg 12mg Pomegranate
Phosphorus 12mg 36mg Pomegranate
Potassium 77mg 236mg Pomegranate
Sodium 1mg 3mg Blueberry
Zinc 0.16mg 0.35mg Pomegranate
Copper 0.057mg 0.158mg Pomegranate
Vitamin A 54IU 0IU Blueberry
Vitamin E 0.57mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.7mg 10.2mg Pomegranate
Vitamin B1 0.037mg 0.067mg Pomegranate
Vitamin B2 0.041mg 0.053mg Pomegranate
Vitamin B3 0.418mg 0.293mg Blueberry
Vitamin B5 0.124mg 0.377mg Pomegranate
Vitamin B6 0.052mg 0.075mg Pomegranate
Folate 6µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 19.3µg 16.4µg Blueberry
Tryptophan 0.003mg mg Blueberry
Threonine 0.02mg mg Blueberry
Isoleucine 0.023mg mg Blueberry
Leucine 0.044mg mg Blueberry
Lysine 0.013mg mg Blueberry
Methionine 0.012mg mg Blueberry
Phenylalanine 0.026mg mg Blueberry
Valine 0.031mg mg Blueberry
Histidine 0.011mg mg Blueberry
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.12g Blueberry
Monounsaturated Fat 0.047g 0.093g Pomegranate
Polyunsaturated fat 0.146g 0.079g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Blueberry
16
Pomegranate
Mineral Summary Score
7
Blueberry
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Blueberry
10%
Pomegranate
Carbohydrates
14%
Blueberry
19%
Pomegranate
Fats
2%
Blueberry
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 3.71g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 53)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.